12/28

Unrated – U60

View Public Whiteboard

Warm-up

3 Sets

12/9 Calorie Bike (start easy and build in intensity each round)

10 Hanging Scap Retraction

5 Kip to Swing

10 single arm dumbbell thruster (light) (each side)

Metcon

Metcon (5 Rounds for time)

Every 3:00 minutes x 5

30 double unders (1:1)

15 toes to bar/v ups

15 wall balls (30/20)

Optional: rest 5:00

Find a moderate to heavy clean and jerk in 10 minutes